You have probably been exercising on a regular basis and eating healthy, but you haven’t lost weight. Unfortunately, that’s why most people get disappointed and give up.
Keep in mind that sometimes even your best efforts cannot give you the desired results. However, several simple changes in your routine can be very useful for your weight loss goals.
Here Is What You Need to Do to Lose Weight:
– Choose the Best Workout Plan for You and Avoid Exercising Too Much
Exercising too much can do more harm than good when it comes to losing weight. Namely, you may eat more when exercising too much. This usually happens in the case of the early stages of a fitness program when your body is getting used to the reduction in calories consumed and the elevation in calories burned. Plus, exercising too much can also make you feel hungry. So, choose the best workout plan for you and avoid exercising too much.
– Increase Your Intake of Protein
Following a high-protein diet could help promote weight loss. Eating foods high in protein could help you feel satisfied. Also, it can help you maintain your muscle while losing fat. In addition, your body utilizes more energy to metabolize protein than it utilizes for fat or carbs. This means that consuming high-protein foods on a regular basis can help your body burn more calories. Furthermore, the recommended daily amount of protein depends on your body weight. Women should get 40-80 g of protein every day.
– Consume Plenty of Water
Consuming plenty of water is crucial to weight loss. If you do not drink enough water, you may experience dehydration that could reduce the function of your kidneys and liver. Then, your body tends to store fat as it cannot metabolize calories the way it usually does.
Moreover, in case you eat high-fiber foods but do not drink plenty of water, you could experience constipation, poor digestion, and bloating. So, you should elevate your intake of water when you eat foods high in fiber.
Make sure you drink half your body weight in ounces of water on a daily basis.
– Get Physically Active
In case your job requires you to sit at a desk for about 8 hours a day, it may be difficult to keep yourself moving. Many studies have proven that even sitting for a few hours can inhibit the production of lipase (a fat-burning enzyme.) But, you should set a timer that will remind you to move around each hour in order to prevent your body from inhibiting the production of this fat-burning enzyme. Simply take walk around your office or do some jumping jacks during the commercials. Every movement counts, so avoid sitting all day long.
– Your Basal Metabolic Rate Calculator May Not Be Accurate in Its Counts
Your workout equipment, basal metabolic rate calculator and trackers could not be always accurate in their counts. In case your current calorie counts are not yielding your results, you may want to revisit the numbers.
– Take Time for Yourself and Try to Relax
The stress hormone known as cortisol stimulates the fight-or-flight response, which increases your appetite. Additionally, this can elevate the production of neuropeptide Y, which is a brain chemical that plays a role in elevating cravings for carbs. High levels of cortisol could result in fat storage in your abdominal area. So, you should take time for yourself and try to relax.
- Taubes, Gary. ˮWhy We Get Fat: And What to Do About Itˮ;
- Katzen, Mollie. ”Eat, Drink, and Weigh Less: A Flexible and Delicious Way to Shrink Your Waist Without Going Hungry”;